Experiencing ADDvantages

Memory Lapses: “Senior Moments” or ADD?

Posted by Sharon Howell, ADD Management Group Coach

I don’t know about you, but I certainly wonder about impending Alzheimer’s Disease every time my mind refuses to remember a name or a fact. I have, since being diagnosed with ADD, just assumed that that is the issue and do not dwell on any concerns about Alzheimer’s.

A recent study by Dr. Daniel Amen, published in the Journal of Psychoactive Drugs, shows that especially during a concentration task, ADD subjects (over the age of 50) scored lower than healthy (don’t you love the use of the word healthy) subjects on memory testing.

He also goes on to say that ADD might increase a person’s risk for Alzheimer’s disease, head injuries and depression. This is indeed an interesting thought!

So, I don't know about you, but I am increasing my healthy eating habits, improving my exercise regime and keeping my brain active.

Now if I could just figure out how to get more sleep!

Anxiety and Recurring Dreams

Whenever my anxiety levels increase in waking life, my dreams become more stressful.

I have two recurring dream "themes." In one, I am about to graduate either high school or college, and I suddenly realize that I did not complete my math requirement. (Math was always my least favorite subject and the one I often struggled with.) I freak out in the dream, fearing that I won't graduate and hoping no one finds out about the problem. (In reality, I never in danger of not graduating.)

In the other recurring dream theme, I find myself going about my day-to-day life when I suddenly realize that I am missing a coaching appointment with a client. I freak out because I completely forgot my appointments and the client will be waiting for me. (In reality, I have accidentally missed only one appointment in five years.)

Erin's anxiety dreams are always about needing to leave somewhere and having no time to pack up all her things. College, childhood camp, or old home, she never has enough time to do everything she needs to and pack up all her stuff. (In reality, she's never been in a situation like this.)

It's probably safe to assume that my anxiety centers around the fear of forgetting important things, and Erin's anxiety is a fear of not getting things done.

While everyone is subject to periods of anxiety, it's not uncommon for adults to be diagnosed with anxiety and ADD as co-occuring conditions. And chances are that the more anxiety you experience in waking life, the more it shows up in your dreams!

Care to share on this topic?

Do you have recurring dream themes when you experience increased anxiety in day to day life? What happens in your dreams? What fear do you think the dreams represent?

Please leave your thoughts and experiences in the comments! I think this is a really interesting (and kinda fun) topic that may be helpful to talk about!

A Maverick Approach to Diet and Health

Full fat, raw dairy. Eggs. Pastured meats from local farms, and from an Amish farmer. Sweet apples and pears from orchards in my neighborhood, and colorful vegetables growing nearby. Artisan sourdough bread made from locally grown, whole grains. Wine from my favorite vineyard that sits under mountain cliffs.

This is what I've been eating. Sounds delectable, doesn't it?

If you're an ADDer who has ever struggled with heart disease, weight loss, mood swings, energy regulation, or general health problems, then keep reading...

Here's the thing: I, like the rest of America, have always believed that dietary fat (specifically animal fat) is bad. For as long as I can remember, the message has been that dietary fat causes diabetes, heart disease, and obesity. I, like many Americans, bought low-fat cheese, skim milk, no-fat yogurt, and lean cuts of meat.

Over the past few months, I've been exposed to some maverick ideas on the subject of health and nutrition. I first started to change my mind about the health benefits of dietary fat when I read Nina Planck's book Real Food: What to Eat and Why. After reading that book, I began making small changes in my diet until, one day, I realized that I was eating completely differently...without trying to.

I had, in a very organic manner, adopted a "back to basics" diet that included plenty of fat, and almost no refined carbohydrates. (Refined carbohydrates are sometimes known as "whites:" white bread, white rice, white pasta, sugar, etc. Corn syrup, a sweetener used in many low-fat foods, is also a refined carbohydrate and one that is arguably the worst refined carb of all.) I was eating plenty of natural carbs, like fruits and vegetables, but I wasn't craving candy, ice cream, and other high-carb sweets. Erin had a similar progression in her diet, and described it this way:

One morning I was eating my favorite cereal, Honey Bunches of Oats, which is supposed to be a very healthy cereal. I looked down at the half-finished bowl and realized that I just didn't want that cereal. It didn't compare to the real food I could be eating, like yogurt and fruit or scrambled eggs. I haven't wanted my "favorite cereal" since and the box has sat in the pantry untouched.

Little by little, the protein and fat in my diet increased, and the carbohydrates decreased. So did the volume of food that I consumed. Turns out protein and fat are much more filling and satisfying! And I noticed amazing benefits to my mental and physical health, as I posted about in  'I've Never Felt Better' earlier this week.

So you can imagine how happy I am as I work my way through the very thick and interesting new book by Gary Taubes, Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, Weight Control, and Disease. (The book was developed from Taubes' 2002 New York Times article, What If It's All Been a Big Fat Lie, which I recommend over the book if you're not a big science buff.)

Taubes painstakingly traces the history of low-fat diet recommendations, and reviews the actual scientific studies on diet, nutrition, and health. Turns out that the evidence overwhelmingly points to carbohydrates (mainly refined carbohydrates), not dietary fat, as the cause of numerous "Western diseases," such as obesity, diabetes, and yes, even heart disease. The science doesn't come close to proving that animal fat causes illnesses. (Vegetable oils do, but that's another story.) I'll leave it to Taubes to explain how this information has been ignored and covered up. It makes for a fascinating read by an author who is an objective journalist interested in presenting facts, not opinions.

Meanwhile, I'm eating the way humans did long ago, and reaping the benefits. I am continually amazed by the positive effects--from healthy skin to better moods and (much) more energy.      

This way of life has improved my ADD challenges, too. I'm finding it easier to focus and, because my stress levels are way down, I haven't been getting overwhelmed. I do still tend to be late for appointments, though. :-)

I don't expect anyone to read my posts and be convinced to make dietary changes. But I do, at the very least, recommend reading Nina Planck's Real Food and Gary Taubes' NYT article. See if these experts change the way you think about diet and health. Then, maybe, see if you don't agree. I know I certainly do...

...and I've never felt better.

 

ADD, Chiropractics and CranioSacral Therapy

Posted by Sharon Howell, ADD Management Group Coach

I have recently had requests from what I would call non-traditional practitioners contact me to talk about what they can do for people with ADD. I have listened to them with an open mind and wanted to share what they have told me.

The Chiropractor I talked to practices family chiropractics and I was very impressed that proper nutrition was high on his list of important helping measures. Next, he discussed with me the fact that he has had much success with improving focus in children who have had neck manipulation. I am not, of course, an expert in relating this information, but he discussed the fact that often these children (those whose parents complain of lack of focus) are holding their shoulders up tight and their neck rigid. He explains that no one can concentrate or focus in that position and that manipulation improves this posture and focus in the children he has worked with. I suggested that the release or relaxation in the back of the neck might help to improve the flow of dopamine to the brain (or in other words, the poor neck-spine positioning might be a cause of the blockage.) He stated that that this could be a possibility, but that there is no real way to know. He just knows that the children he works with have improved there ability to focus.

I also spoke with a woman who practices CranioSacral therapy. This therapy works on the theory that an imbalance or restriction in the CraniorSacral system (which consists of membranes and cerebrospinal fluid that surround and protect the brain and spinal cord) could potentially cause any number of sensory, motor or neurological problems. CranioSacral Therapy gently detects and corrects problems and encourages natural healing.

I do not recommend or reject either of these practices, but wanted to share the information with anyone who might care to research it further. I am doing further research into both of these practices myself and will keep you informed if there is any progress. If anyone has any additional information or opinions to share, please do.

             

Star Gazing

I'm a bit of a science geek. I would have graduated college with a degree in Astronomy if the required  Calculus wasn't so hard! But I am still fascinated by the universe, and I jump at the chance to watch a meteor shower.

Meteors are better known as "shooting stars." When a comet moves through the universe, it leaves behind a trail of debris. And when the earth passes through that trail and debris from the comet comes into contact with the earth's atmosphere, it burns up and appears to fall out of the sky.

For the last few nights, Erin and I have been sitting out on the deck and staring at the sky in order to catch the Perseids. It's one of the most brilliant meteor showers of the year and, although the shower peaked over the weekend, you can still catch quite a show this week from anywhere in the Northern Hemisphere. If you live in a city or some place where there is a lot of light, you'll have trouble seeing the meteors, and it's worth it to take a drive to a dark place.

It occurred to me last night, as we were relaxing and staring at the sky, that summer star gazing is an excellent way to wind down.

Taking time to wind down from the day is essential for ADD management. Without a little winding down time, the brain tends to keep going well after the body is ready to rest.

There are tons of ways to wind down at night, but why not take advantage of the wonders of the world and watch some "shooting stars"?

                                                         

I Always Knew I Was Smarter

Big news came out yesterday when a couple of ADD studies were made public. Among the findings were:

• There is a genetic component to ADD, as researchers found that a variant of the dopamine receptor gene may help cause the behavioral condition
• This form of the gene is linked with thinner tissue in areas of the brain that control attention
• If you have a certain variant of this gene, you have a greatly increased risk of having ADHD, but are also more likely to "get better," and you're likely to be a bit more intelligent (YES!)
• ADHD is associated with  lowered dopamine production, and medications like Ritalin help keep dopamine levels higher
• Individuals that have ADHD are at a much greater risk of abusing substances than the general population, because drugs of abuse increase dopamine brain function

While this is all stuff that experts have believed for quite some time, it's nice to have some scientific backup.

I've heard from quite a few people lately whose spouses think ADD is nothing more than an excuse. If your spouse is one of them, you might want to print out the study and nonchalantly drop it in front of them. :)

                        

New Research on What Causes Attention Deficit Disorder (ADD)

A recent study published in the Canadian Medical Association Journal suggests that children of divorce are twice as likely to be prescribed methylphenidate (Ritalin and similar medications.)

Although Adult ADD is our focus here, I think this is an interesting topic to explore because, after all, we were all children at some point. And whether you view your ADD as a benefit or challenge, chances are that you've pondered how or why you developed ADD in the first place.

Interestingly, the study doesn't track ADD diagnoses, just the prevalence of the use of ADD medications in kids whose parents have recently divorced. The finding is that "methylphenidate use was significantly higher among children whose parents subsequently divorced than among those whose parents remained married."

Although evidence does suggest that "children living in single-parent or step-parent households are more likely than children in households with two biological parents to be prescribed methylphenidate," this study focuses on children of divorce vs. children of married parents.

As with most research, this study could be interpreted in several different ways. Here are just a few of my thoughts. Please keep in mind that these ideas are purely my own, and not supported by any clinical research.

It could mean that ADD can develop in children that live in chaotic households. Tension and anxiety will be high in the family prior to a divorce. It's possible that such circumstances cause the brain to develop differently.

I have observed that almost all of my clients grew up in chaotic households. (I know I certainly did.) Many are children of alcoholics, or had parents with severe mental illness.

It could also mean that adults with ADD are more likely to divorce. Since the prevailing theory is that ADD is genetic, kids with ADD will likely have one or both parents who have ADD. One could infer that there are more divorces in ADD families, and that ADD may add to marriage difficulties.

And it could mean that kids who are dealing with the emotional implications of divorce are being diagnosed and prescribed medications for ADD when, in actuality, they are merely kids reacting to stress. In circumstances like divorce, I think it would be perfectly normal for anyone to feel distracted, impulsive, and even hyperactive.

Additionally, it could mean that the causes of ADD are multidimensional. It may not be caused solely by genetics, but by a combination of genetic and environmental factors.

What do you think?

I'd like to hear from everyone who has an opinion: adults with and without children, coaches, therapists, psychiatrists and other professionals. Please share your thoughts in the comments field below.

And speaking of kids...space is beginning to fill up in our Parenting Solutions Workgroup that begins in a week and half. This is a 3-week, in-depth and hands-on coaching program for ADD parents who want to raise successful and happy ADD kids.

I look forward to reading your thoughts about this study!

Explaining Empathy

A new study suggests that there is a reason why some people are more empathetic than others.  "Empathy" is the ability to "put yourself in another person's shoes."  And according to this study, the amount of empathy you have may have something to do with how many "mirror neurons" you have in your brain.

"Mirror neurons activate when an action is observed, and also when it is performed." 

So when you go to the movies and see the soda commercials showing a frosty, fizzing soda, the same neurons that fire in your brain when you actually have that soda begin firing when you merely see the picture and hear the sounds. And if you're anything like me, at that point you'd kill for a frosty, fizzy soda.

Of course, empathy goes further than imagining yourself enjoying a soda that you don't have.  Empathy also allows you to have compassion for others.  If a family member gets a promotion and raise, you share her joy because you know the money will be helpful.  If a friend gets fired, you share her sadness and worry because you know it will make things very difficult for her.

I find this interesting because I've always said that empathy and compassion are strong points in adults with ADD -- sometimes to a fault.  ADDers usually have a hard time watching sad documentaries or detaching from the problems of friends and family members.  We tend to have so much empathy that we can experience other people's problems as if they are actually our own.  And that leads to sadness, anxiety, and even depression.

So while empathy is a great characteristic that allows you to connect with people, it also needs to be controlled and balanced with a healthy sense of detachment. 

Omega-3s and ADD

You've no doubt heard the buzz about using Omega-3 fatty acid supplements to help with ADD.  Actually, Omega-3s are an essential part of the human diet.  They are the "good fats" that you hear so much about lately. 

They can also prevent cardiac death, reduce inflammation in the body, and are necessary for healthy weight loss. Some research shows that Omega-3 fatty acids are the "building blocks" of the brain.  And scientists are finding that societies with a diet high in Omega-3 fatty acids have less depression, suicide, and less mental illness in general. 

Scientists don't yet know why it is, exactly, that people with ADD benefit from Omega-3s.  But as more studies show the overall health benefits of Omega-3s, and more ADDers report a decrease in their symptoms when they take Omega-3s, more ADD experts are recommending them. 

While you can get your daily dose of Omega-3's with diet alone, it would require eating a lot of fish and flax seeds, which I'm not too keen on!  I don't eat fish.  In fact, I can't stand the smell of fish!  So I take supplements.

The Omega-3 fatty acid supplement that I take is MorEPA by Minami Nutrition.  I prefer this brand for two reasons: 1) It's much more affordable than other brands. 2) The capsules don't taste like fish!!  They don't leave a fishy aftertaste, either.  If they did, I wouldn't take them!

I'm really interested in the research and science behind Omega-3s and ADD, and I hope that someday soon someone will be able to explain exactly why it is that ADDers, in particular, benefit from them.  In the meantime, I find that when I take my Omega-3s regularly,  I am less stressed out. And that's enough for me to keep taking them!

A Fun Way to Slow Down

One of the biggest things I advocate for as an ADD Coach is slowing down.  ADDers often get so overwhelmed that their brains - if not their bodies - are in a continual state of overdrive.  This cycle leads to more overwhelm and stress, and it must be broken in order to successfully manage ADD.

The question always comes up, however, how do I slow down?

There are a number of things one can do to step back, slow down, de-stress, and recharge.  But here's an idea that you probably never considered: star gazing.

I love astronomy.  In fact, I almost majored in it in college!  So I know that July and August and great times to see meteor showers...aka "shooting stars."  Erin and I have been spending time on the deck each night looking up at the sky to catch the Delta Aquarids shower.  It peaks on Friday, but you can still see activity in the days before and after.

This is a wonderful opportunity to get outside, enjoy nature, and relax.  If you live in the country, you need only travel to your back yard.  If you live in the city, a short drive to a dark park away from the city lights is all you need.

Here is a calendar of meteor showers and some of the science behind them, too.  Enjoy!